Heart Health: Smart Snacking for Heart Health
Mindful snacking between meals can help keep up energy levels, manage hunger, and promote portion control. Just like meals, snacks should include a healthy fat, lean protein, and carbohydrate. This will help keep you full and balance nutrition. The following snack ideas can help you meet this goal. Keep in mind that the serving sizes may change, depending on the product and your needs. Be creative with the following foods by using different fruits, vegetables and whole grains.
Snacks that include nuts, seeds, and nut butters:
• 2 rice cakes (with a 4-inch diameter) + 1 tablespoon peanut butter or almond butter
• ½ peanut butter sandwich (1 slice whole wheat bread + 1 tablespoon peanut butter or almond butter) + ½ cup fat-free milk
• 1 small banana with 1 tablespoon peanut butter or almond butter
• Celery Sticks with dip made from 1 tablespoon of peanut butter and 2 tablespoons of raisins
• Trail mix: 15 almonds, 1 tablespoon dried cranberries, ¼ cup high fiber cereal
• 1 cup air popped or light popcorn and 1oz walnuts or 1 oz sunflower seeds
• 1 Tablespoon of peanut butter or almond butter and 5 whole wheat crackers
• 1/3 cup unsalted soy nuts and 2 tablespoons raisins
Snacks that include milk, yogurt, cheese, cottage cheese:
• 6 oz low fat or nonfat yogurt + ¾ cup berries
• 6 oz container fruit flavored Greek low fat or nonfat yogurt (Chobani®, Dannon®, Oikos®, Fage Total 0%®)
• 1 whole wheat toaster waffle topped with ¼ cup blueberries and 2 tablespoons of low fat or nonfat yogurt
• Smoothie made from 1 cup light soy milk (or nonfat milk) and 1 cup sliced strawberries
• ¾ cup whole grain ready-to-eat cereal + ½ cup fat-free milk
• 5 whole wheat crackers topped with low fat or nonfat cottage cheese and salsa
• 100% Whole Wheat Bagel Thin (Thomas®’ Products) topped with spread made by mixing ¼ cup low fat or nonfat ricotta cheese, 1/8 tsp vanilla, dash of cinnamon and ½ packet of sweetener if desired.
• 1 light string cheese and 1 medium apple
• 1 oz. low fat cheese and 5 whole wheat crackers
• 5 whole wheat crackers, 1 light string cheese, and 4 oz low sodium tomato juice
• 2 Laughing Cow® Light Cheese Wedge and 5 whole wheat Melba Toast®
• ½ cup low fat or nonfat cottage cheese and ½ cup diced fresh fruit
• Light Multi-Grain English Muffin (Thomas®’ Products) with thin layer of tomato/pizza sauce, 1 oz. low fat mozzarella cheese, and then baked.
Snacks that include seafood, meat, poultry, eggs:
• ½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
• Tuna salad or salmon salad (1/4 cup tuna or salmon mixed with low fat or nonfat salad dressing) and 6 whole wheat crackers
• 1 hard boiled egg and 2 Wasa® Fiber Crispbread or 2 Ry-Krisp® crackers (Tip: Limit intake of egg yolks to 3-4 per week)
Snacks that include beans and peas:
• Raw veggies (baby carrot, red pepper, broccoli, cucumber, celery, cauliflower or a combination of these) and 2-3 tablespoons of hummus or bean dip
• 1 tortilla (such as La Tortilla Factory Smart® & Delicious Tortillas®, Flatout Flatbread Mini®, La Banderita Low Carb/Low Fat Tortilla®, or Tumaro’s Gourmet Tortilla®) and ¼ cup black beans and 2 Tablespoons fresh salsa
Protein Bars and Shakes:
• Protein Bars (Each brand offers a bar with less than 2 grams of saturated fat): Nimble by Balance Bar®, LUNA Bar®, LUNA Fiber®, KIND Fruit & Nut®, KIND Plus®, LARABAR®, Kashi Go Lean Crunchy Bar®, Slim Fast Snack Bar®, Special K Protein Snack Bar®, Mini Clif Bar®, Zone Perfect Perfectly Simple Bar®, Clif Mojo®, Kashi Chewy Granola Bar®.
• Protein Drinks: Slim Fast High Protein Shake®, Glucerna Snack Shake®, Glucerna Hunger Smart Shake®, Boost Calorie Smart®, Boost Glucose Control®, Kellogg’s Special K Protein Shake®, Carnation Instant Breakfast No Sugar Added®, Ensure Clear®.
Food Label Guide
When comparing the Nutrition Facts on food labels, use the following as your guide to choose healthy snacks. The snacks listed above fit within these guidelines.
• Less than 200 calories
• 15-30 grams of total carbohydrate
• 2.5 grams of fiber or more per serving
• 140 milligrams sodium or less per serving
• 3 grams fat or less per serving
• 1 gram saturated fat or less per serving
• 20 milligrams or less cholesterol per serving
• 0 grams trans fat
If you have questions please contact UW Health at one of the phone numbers listed below:
UW Health West Clinic
UW Health East Clinic
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 05/29/2012
Copyright © 05/29/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#524
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